15 May Paul Oneid – Paused Squats

I am currently in a VERY long off-season.  Mentally and physically, I needed a break.  I have lots on the go over the next few months business wise, not to mention that I will be getting married, so I am using this time to my advantage.  I am still working with Jon Byrd for my training and Tucker for my diet and feel stronger than ever.  Lots of time to work and lots of improvements to be made.  My next meet will be the EPC (IPL) Finals December 9, 2017 up here in Montreal, QC. I’ll be lifting knee sleeves only at 220lbs.

The strength is coming fast!  The transition to flats is going better than I ever expected, to be honest.  Tons of power out of the bottom, better depth, and my balance is much improved.  Excited to see how this translates to competition squat.

5×5 "paused" (sloppy, cleaned it up on last set), 5×5 piston. Depth is pretty not bad… for me. #squat #squats #depthbeforedishonor #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @onlythestrong275 @tuckerloken @briancarroll81 @powerrackstrength

A post shared by Paul Oneid (@pauloneid) on May 14, 2017 at 8:21am PDT

My heaviest top set today was 5 reps, paused at RPE 7, with a weight 15lbs lighter than my best 4 reps without a pause at RPE 8 from last off season.  Safe to say I am much stronger and there is still 6 months left of off-season! The video above was my second to last top set, and was a quite sloppy.  I cleaned it up on the last one, but unfortunately my phone ran out of memory.  Could not be more pleased with the way things are going.  That all being said, as I write this I am crippled lol.  The DOMS is real with all this paused work!

Squat

1. SSB, paused – 5×5 RPE 7, 3 top sets
2. Cambered bar Piston – 5×5 RPE 5
3. Reverse Lunges – 3x8ea
4. Bulgarians – 3x8ea
5. Birddogs and McGill Crunches – Lots, see video below for evidence and cute dogs

The biggest difference in my training has been the inclusion of the BirdDog and McGill Sit-Up. No more rib issues, or low back pain, and some deadlift PRs. @meatloaf_and_beefcake with a cameo appearance. #mcgill #stuartmcgill #big3 #birddog #backfitpro #powerlifter #powerlifting #rawpowerlifting #poundsareforpeasants #offseason #rebuilding #dynamobarbell #crossfitotown #inzer #IAD #inzer #1020L #1020Life #tentwentylife #PRS #TeamPRS #PowerRackStrength #1020thick #teamtucker #captainjacked #noskinnychampions #theyhateuscausetheyanus #hotpam #ottawa @briancarroll81 @powerrackstrength @backfitpro

A post shared by Paul Oneid (@pauloneid) on May 15, 2017 at 7:39am PDT

The same warm-up was performed everyday:

• Hip circle – 200 steps
• Supine alternating hip hikes – x30 total
• Assisted box get ups x10-15ea
• Single leg glute bridge – x10ea
• Glute bridge iso hold – x:30s
• McGill Big-3
• On Upper days (1-2 rounds)
  • Band dislocations – x20
  • Band Pull aparts – x20
  • Mace Swings – lots
  • Pushups with scap protraction – x15
  • T-Spine mobilization – 5x5sec holds
• On Lower Days (1-2 rounds)
  • TKE Iso-hold – 10x5sec
• Single leg RDL – x15ea
• Hip Airplanes – x15ea
• Bulgarian Split Squat – x15ea

Goblet Squat – x15

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Paul Oneid

Paul is an elite level raw Powerlifter with personal bests of an 805lbs squat, 440lbs bench, 725lbs deadlift and a 1960lbs total in the 242lbs class, as well as an 800lbs squat, 430lbs bench, 700lbs deadlift and 1930lbs total in the 220lbs class. Paul brings a deep educational background to the team as he has earned Master’s degrees in both Sports Management and Exercise Science. He is a former D1 Collegiate Strength and Conditioning Coach, who now works as a Functional Rehabilitation Specialist in Calgary, Alberta, Canada. Paul provides coaching services in the areas of training and nutrition through his company Master Athletic Performance and is also the co-founder of a technology company, 1-Life Inc. Stay tuned for more information on that in the future!

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